Lose Weight With a Balanced Diet Without Deficiency
The way you train and eat depends on your personality. Some bodybuilding practitioners train very methodically and calculate all weights, sets, repetitions and rest times. And yet these same sportsmen sometimes feed themselves without thinking, at random, from bad habits and impressions. The performance is much closer to the opposite behavior: it is beneficial to train instinctively, trying to feel its muscles well and to feed methodically, taking into account the requirements of sports nutrition.
Food and Personality
Successful training is immediately recognized by the visible results obtained: better muscular congestion, progressing performances, volume gains, more and more precise sensation regarding each muscle.
On the other hand, one can be mistaken in good faith in his regime, because the effects are not always obvious in the short term. The negative aspects of a long-term restrictive diet may take a long time to develop, as is a diet low in carbohydrates and high in protein. The balanced diet is based on knowledge that is accessible to all, and repeated by all nutritionists. We can summarize in seven points the basic rules of a healthy diet:
- Limit sugar and fat
- Limiting salt and purines
- Eating vegetables and fruits
- Reasonably eat bread, pasta, rice and potatoes
- Divide the rations of eggs , meat and fish
- Do not forget milk and dairy products
- Reduce alcohol and coffee and drink more pure water
Reduce sugar and fat
There is no question of totally and always depriving yourself of chocolate or fruit juice when you are in shape. But, we must limit its usual consumption of these products if we do not want to be soon out of shape. Rapid carbohydrates are the main cause of our beads and the excess of animal fats is the cause of early cardiovascular diseases and obesity.
Learn to flush out invisible sugar and hidden fats. However, this does not mean that it is necessary to completely remove from the menus baked goods or deli meats, but they should not be consumed daily and compensations should be made during the same meal or the following meals: For example, cheese containing fat will not be eaten after a meal that has started with pâté.
Knowing the sources of sugar and the sources of lipids makes it possible to calculate the contribution of the meals and to adjust his menus to his needs. If you take medicines, you have to take into account the sugar they contain to give them good taste.
Sugar is also used to mask the unpleasant taste some canned foods may have, such as peas. Fruit juices contain the equivalent of four pieces of sugar per glass, even if sugar has not been added in addition to fruit.
As one should drink a lot, it must get used to diluting the fruit juice in water and using it as a syrup. To reduce fat, it should be noted that milk contains 3%; Eggs 12%, meat and fish 5 to 20%.
In the egg, it is the yellow that contains the fats. 15 g of butter is the small individual portion given to the hotel, and a tablespoon of salad oil brings 10 g of oil (90 kcal). If margarine is used to cook meat and eggs, this should be taken into account.
Reduce salt and purine
Salt is a cause of water retention and hypertension. The salt is sodium chloride, that is, 40% chlorine. Salt must be limited because it is the cause of the harmful effects of sodium.
To limit sodium, limit the table salt and take a good iodized salt, avoid sausage and preserves, mineral water (Vichy, Badoit, Perrier), margarine and cheese. For an adult, the sodium requirements depend only on the losses that have to be compensated and which are minimal. A diet of 1.4 g of salt per day is sufficient for a sedentary. But during an intense exercise in hot atmosphere, the cutaneous removal of sodium can reach several grams. The deficiency in salt is recognized by symptoms such as fatigability, nausea, loss of appetite.
Despite medications that increase the urinary elimination of uric acid and those that decrease the hepatic synthesis of uric acid, it is not good to absorb foods rich in purines whose degradation in the body will give ‘Uric acid.
Purines are bodies formed in the degradation of nucleoproteins, particularly those of animal origin. There is an endogenous form of uric acid, and food allergies are responsible for gout attacks independent of the purine content of foods.
However, it is known that fats and alcohol prevent the normal excretion of uric acid, and we know the foods richest in purines. Purine in coffee (and tea) does not lead to uric acid, but there are other good reasons to limit coffee intake.
The strict anti-gout diet, which is moderate in protein and low in fat, with a lot of water, only reduces the uric acid concentration in the blood by about 10 mg per liter, but this is often enough not to exceed the threshold of 70 mg, overtake that causes gout seizures.
Eating vegetables and fruits
You have to eat vegetables and fruits every day. Why ? Because it’s good ! It is good for your health and for your palate. There is a wide variety of vegetables and fruits, which are suitable for many preparations, hot or cold, raw or cooked.
Vegetables and fruits provide vital vitamins and minerals, the dietary fiber useful for intestinal transit. They also bring water and freshness, filling the stomach without bringing in a lot of calories. If you finish your meal with an apple for dessert, this apple of about 150 g will bring 60 calories from 15 g of carbohydrates. If you take a piece of apple pie, it will bring 192 calories from 30 grams of carbohydrates and 8 grams of fat.
Vegetables include lentils and beans, which together with soybeans are a good vegetable source of proteins in addition to proteins of animal origin. Fruits, oilseeds (nuts, hazelnuts, almonds, peanuts) also provide high quality unsaturated proteins and fats with vitamin E.
Reasonably eat bread, pasta, rice…
It would not be very sensible to constantly deprive yourself of these foods that are digested slowly (if they are full) and give delayed glucose (except potatoes), which allows them to be shaped between meals. In addition, these foods give the sensation of satiety and dietary fiber useful for intestinal transit.
On the other hand, these economical foods also provide proteins of average biological values, which are easily supplemented by small amounts of meat and dairy products, eggs and fish.
Divide the rations of eggs, meat, fish
Each meal requires a supply of protein of good biological quality to supplement the products of vegetable origin. It is better to get used to regularly eating only meat and fish not too greasy, and avoid culinary preparations involving the addition of extra fat.
The egg is an excellent source of protein, but be aware that more than half of the calories from the egg come from the fat contained only in the yellow, the white being pure protein.
The leanest meat is chicken breast. The leanest fish are the Colin, the cod, the sole and a few others. The seafood bring in mineral salts and variety in menus. The flesh of shellfish and crustaceans contains interesting amounts of protein and minerals, including iodine and vitamins B1, B2, B6 and PP.
Do not forget milk and dairy products
Milk is the only true complete food we have at our disposal. It is from which comes powdered proteins like whey or casein. Whole milk and cheese are high in fat, so skim milk and lean white cheese are best consumed. Hyperprotidine is pure milk protein, for bodybuilders who are preparing a contest and must eliminate carbohydrates a few days. Skimmed milk powder is 35% protein, with 50% carbohydrate.
Normally, one plain yoghurt per day can do only good, and provides 5.5 g of protein, 4.5 g of lipids and 7 g of carbohydrates, 90 kcal (for 125 g), and 206 mg of calcium. Let us remember that one liter of whole milk brings 680 kcal, with 35 g of protein and 50 g of carbohydrates. Skimmed milk also provides 550 mg of calcium per liter. The percentage of fat indicated on the cheese labels and not on the total weight. For 100 g, camembert with 45% fat contains only 20 g fatty and Gruyère 28 g.
Reduce alcohol and drink more water
Ethyl alcohol is produced by the fermentation of glucose. Because the alcohol is rapidly absorbed, it causes water to flow to the general circulation, hence the swelling of the muscles sought by some bodybuilders who so inflate before going on stage. It is not always known, but the wine is rich in potassium (about 1 g per liter) and also contains magnesium and calcium (100 mg per liter), iron, manganese, copper and zinc, as well as Of the free amino acids (2 to 4 g per liter).
One liter of red wine at 10 ° brings about 650 kcal and a mild white wine can bring up to 800 kcal, depending on the sugar content. Alcohol is not stored, but calorie intake saves sugars and fats, which is a factor of obesity. Half a beer brings as many calories as 100 g of bread, or 30 g of butter.